120 min
WU for 15 min
Skill: BMU practice for 25 min
Progressions

1.SPP (Skill)
A1. Power snatch @ 40-50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 10x20 kg
A2. Rope climb – 1 x max repetitions in 40 seconds, rest as needed before A3 > 3
A3. (strict/kipping/deficit) Handstand push up – 1 x max repetitions in 25 seconds > kipping, 10 kg plates & abmat, 7 reps
Goal for part B. Move as fast as possible without sacrificing your movement quality.

B. 15 minute EMOM, rotating minutes
(1) – Power snatch @ 40-50%1RM > 5 x 20 kg
(2) – Rope climb > 2
(3) – (strict/kipping/deficit) Handstand push up > kipping, 10 kg plates & abmat, x 4 reps
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2, A3 – 14) = (6 Power snatch / 1 rope climb / 7 HSPU , rotating minutes)

2.Conditioning
A. Intervals – 22 x 80 seconds (about 30 minutes total): 60 sec on (alternate intervals, hard / moderate pace) : 20 sec recovery (walk)
Alternate between A1 and A2 between each interval (1 interval = 60 sec on : 20 sec walk = 80 seconds)

A1. AMRAP (continue next AMRAP from where you finished)
5 deadlifts @ 125/85kg (275/185lbs) > 60 kg
10 toes to bars > 10 pull up
15 wall balls @ 9/6g (20/14lbs) > 15 cal row

A2. AMRAP (continue next AMRAP from where you finished)
10/6 cal assault bike
10 burpee box jumps @ 24/20″
Results:
A1: 6 rounds
A2: 5 + 2 rounds + reps

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140